Legs focus (home, dumbbells)

A focus block: run it for 6-8 weeks. Squats, lunges, step-ups and hinges train your legs twice a week with just dumbbells, with one short upper-body day for balance.

Level: Beginner
Days a week: 3 days a week
Length: 8 weeks
Equipment: Dumbbells
Goal: Build muscle
Focus: Legs

The weekly sessions

Quads and calves

Exercise	Sets × reps	Rest	Technique
Goblet squat	4 × 10	90 s	Brace your trunk, sit down between your hips, push the floor away.
Bulgarian split squat	3 × 10	90 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Calf raise	3 × 15	45 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Upper body

Exercise	Sets × reps	Rest	Technique
Dumbbell bench press	3 × 10	90 s	Shoulder blades back and down, lower the dumbbells beside your chest with forearms upright, press up and slightly together.
Dumbbell row	3 × 10	75 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Dumbbell shoulder press	2 × 10	90 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Plank	2 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Hamstrings and glutes

Exercise	Sets × reps	Rest	Technique
Dumbbell Romanian deadlift	4 × 10	90 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Reverse lunge	3 × 12	75 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Dumbbell step-up	3 × 10	90 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Glute bridge	3 × 15	60 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.

How to progress

Use double progression: add a rep per set each week within the range, then the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); the target muscle should feel worked, not wrecked. The rest of the body stays at maintenance volume on purpose, so do not add sets there.

Easier weeks

Take an easier week (about half the sets, same weights, stopping at RPE 6) in week 4 and after week 8, or earlier if your joints ache or your lifts drop for two sessions. After the block, switch to a general programme for a few weeks before repeating it.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

Start free

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.